159 Oneta Street, Unit 5 Suite 50, Athens, GA 30601 706-362-0308 • m3yoga.com

Hello and welcome!

I want to personally thank you for joining M3Yoga. Whether you’re a seasoned yogi or new to , I am very excited to have you here. You will make a wonderful addition to our growing community.

I want to tell you a little bit more about M3Yoga and some things you may not have been aware of.

M3Yoga is built on inclusivity. It’s the first sentence in our mission statement. We believe that yoga is for EVERY body. That’s why we offer the largest class variety in Athens and have instructors who are trained in offering modifications. We want you to walk into the studio and feel welcome and like you’re part of the community, no matter what type of class it is.

The studio is also built on encouraging exploration as well as fun. We strive to make our classes more like interactions and exchanges between student and teacher. Yoga doesn’t have to be serious. We believe in the spiritual power of humor, and also in the deep connection we can create practicing with each other.

If I haven’t already, I cannot wait to meet you and learn your story. I firmly believe that each member brings new experiences and value to M3Yoga, and hope to learn as much from you as you hope to learn from us.

Please do not hesitate to ever reach out if you need anything. Myself and any of the instructors are here to make your yoga practice a positive, comfortable experience. If you ever need to contact me or want to provide feedback, my direct email is [email protected].

Looking forward to meeting and talking more soon!

Sincerely,

Nick Combs Owner Mission Statement:

M3Yoga is built upon inclusivity, community, holistic well-being, and a sense of playfulness. At M3Yoga, we strive to provide excellent and unique yoga offerings to the community, regardless of what walk of life you come from. We want you to walk into the studio and feel welcome and like you’re part of the community, no matter what type of class it is. We want to educate you about the WHY of a pose while encouraging exploration and modification. M3Yoga strives to make our classes more like interactions and exchanges between student and teacher, and never assumes we are superior in some way. We believe in the spiritual power of humor, and also in the deep connection we can create practicing with each other, or alone on the mat with ourselves.

Therapeutic Yoga Rocket Yoga Vinyasa Flow

Some classes are focused Rocket Yoga, founded by The goal is to flow from one around a specific ailment like and named by pose to the next, connecting arthritis or mental health while Bob Weir from The Grateful the breath and body through others are designed for a total Dead, is based in the ancient movement. Some classes body realignment and allow Ashtanga practice. The are slower and restorative, students to come in and say practice is meant to be fun, others are the kind you should “xyz is bothering me today, challenging, and playful, offering expect to move, sometimes can we work on it?” modifications and alternatives vigorously, throughout. for new Ashtanga yogis. Flow & Yin Beginner Vinyasa Head, Shoulders, Knees & Toes Bottle Rocket Donation Flow iRest Beginner Ashtanga Flow & Go Meditative Flow Rocket I Flow & Yin & Meditation Rocket II Glow Flow Restore & Reset Rocket III Power Women (Rocket Happy Hour) Yoga for Arthritis Slow Flow Yoga for Back Health Vinyasa Flow Yoga for a Healthier Mind Yoga for a Healthy Core

m3yoga.com • 706-362-0308 • [email protected] 159 Oneta Street Unit 5 Suite 50, Athens, GA 30601 Beginner Ashtanga Glow Flow This class is a modified version of the Ashtanga This is the place to be Friday night. Whether you are Primary Series as developed by Larry Schultz. This starting your night with some yoga before headed is a beginner friendly version of the primary series, downtown or ending the day with our Glow Flow, encouraging modifications. You will learn all about this is the yoga jam to leave glowing. Black light lit breath, bandhas and . As with The Rocket – glow in the dark face paint will be provided. And of System, we always encourage exploration of the course, Athens’ amazing SJ instructs it! poses and to take your own version that calls to you that day. Head, Shoulders, Knees & Toes Beginner Vinyasa This class focuses on total body stretching and strengthening and over all “feel good”. Props are Vinyasa or flow yoga is a style where the breath is utilized. This is a great class to leave feeling good used to time movement. In Beginner Vinyasa, you’ll body and mind (which is the head part of this class). learn how to link postures together in a continuous It is also a class designed so you can come in with flow that coordinates with your inhales and exhales. a “problem area” to work on and the instructor Students are encouraged to go at their own speed will design the class around where you are holding and skill level. Our experienced instructors offer tension that day. Beginner friendly and deeply modifications for yogis of all levels. therapeutic.

Bottle Rocket iRest This routine is the bare bones of “The Rocket”. It iRest is a research-based transformative practice of features 34 poses that are taught in a dynamic deep relaxation and meditative inquiry. iRest seeks sequence so you can build more strength and to help people resolve their pain and suffering by flexibility in your practice. This routine will give you rediscovering their essential wholeness and their a good foundation for other Rocket routines. Good interconnectedness with all of life. In our iRest for beginners to advanced and takes no longer than sessions, we will delve right into the practice of 50 minutes to complete. iRest with ample time for questions and reflections afterwards. Join us and experience the heartfelt Donation flow presence of being that is always whole, healed and at peace. We at M3yoga believe that yoga should be available and accessible to all people (if you can’t tell by our Meditative Flow pricing structure). This class has a recommended drop in donation of $5. So if you can afford it, we do This class uses traditional yoga postures to both prefer you donate to cover the cost of the class, but stretch and strengthen the body. Postures are if you can’t, COME ANYWAY! We really want to foster led in a slow and meditative manner, focusing on a community environment at M3yoga and know that longer holdings and deep breathing in order to not all can afford a pricey drop-in. Yoga is for EVERY build heat and awareness throughout the practice. body! It is intended to provide an internal experience of connecting body and mind. *Can be modified for Flow & Go pre- and post-natal students. This is our early morning general flow class. Focus Power Women will vary but will generally be an all levels vinyasa. This class is no longer than 50 minutes so you can This class is taught by women to EMPOWER women. come FLOW and get your yoga fix and then GO start M3Yoga believes in the innate power in each of us, your day. Coffee and tea will be ready and available man or woman. Unfortunately the world doesn’t at the beginning and end of class. exhibit equality well all the time. So we designed this Power Vinyasa class to empower women and Flow & Yin have a safe space for women to come together to lift each other up. Whether it is on or off the mat. Don’t This vinyasa flow class is structured with ancient let the word power scare you, this class has lots oriental medicine in mind and combines the of adaptions for beginners including use of props. anatomy of life force with the healing yin practice of #girlpower! yoga. is a practice of deep stretching, and when partnered with the knowledge of energetic meridians, offers a deeper connection to your center. This class is for all levels and is deeply therapeutic. You will leave feeling more integrated with your body AND mind. Pranayama & Meditation This is our most athletic offering however each class exploration and play are encouraged. Rocket can be When practicing pranayama, we restrain or enhance modified for any level of student. our breath so that we feel more alive and create an increase in prana flowing through our bodies. The ancient yoga texts teach that we do not know what we Slow Flow really are, but if we look closely, we will find that we In gentle flow, you will go through a sequence that are beings of love and light, beings much bigger than helps connect the breath and body. This class is our ego mind can imagine. Pranayama and meditation more therapeutic in nature compared to a regular lead us to that vision. Here in this class, you will be Vinyasa class. The sequence will focus more on guided through a variety of pranayama exercises stretching and breathing. Props are encouraged suitable for beginners and those who are wanting to allow you to fully achieve each pose without to create a consistent pranayama and meditation discomfort. practice. All levels welcome.

Restore & Reset Vinyasa Flow Vinyasa is a unique style of yoga where postures This class focuses on resetting the week and are linked together in a continuous, creative flow. preparing for the next using slow flow and restorative Each movement is timed on an inhale or exhale. You postures. Lots of props are utilized to get you comfy will combine strength and flexibility while toning and relaxed. The instructor pulls from inspiring the body and clearing the mind. Students are readings and healing quotes in between postures to encouraged to move at their own pace with intention help click the “reset button.” and to listen to their body as they explore their own edge and discover inner strength. Instructors will Rocket I offer many options for each pose to accommodate all student levels, beginner to advanced. This sequence is known as “long and strong” and focuses on stretching and strengthening the legs and joints using a combination of standing and balancing Yoga for Arthritis postures, seated postures and forward folds. This classes focuses on anyone with stiff arthritic- Inversions and rocket splits and abs will be visited like problems and is great for anyone looking to as always. This is a great sequence to start the week strengthen their bones. Safe yoga postures and out with. As developed by Larry Schultz, Rocket Yoga breath work are used to lessen pain and develop is the original , developing way before strength, promoting healthy bone regeneration. the fad became popular. This is our most athletic Issues related to rheumatoid and osteoarthritis are offering however each class exploration and play are addressed. encouraged. Rocket can be modified for any level of student. Yoga for Back Health Rocket II This class focuses on core and pelvic stabilization and back care using a mix of yoga modalities. This is Rocket II is what The Rocket is all about, “getting you a great class to help alleviate back pain and also to there faster”. The core focus is on strengthening the to strengthen your core. arms and backbending. The standing series isn’t held as long; the magic happens when you get to the floor. Rocket Abs and Rocket Splits as always, you will leave Yoga for a Healthy Core feeling invigorated. As developed by Larry Schultz, This all-levels class is designed with the core in Rocket Yoga is the original Power Yoga, developing mind. In this class you’ll go through vinyasa flow, way before the fad became popular. This is our most with sequencing to strengthen all muscles involving athletic offering however each class exploration and the core while linking breath with movement. play are encouraged. Rocket can be modified for any level of student. Yoga for a Healthier Mind Rocket III This class is focused on achieving a balanced, relaxed mind. Yoga posture, meditation, and breath Rocket III has the most poses of all the Rocket are utilized. Beginner friendly. This class is tailored sequences, often called “Rocket Happy Hour”, for people with mental health and addiction issues beginning with Sun Salutations, Rocket standing but is amazing for anyone. The class will focus on series with rocket splits and then coming into various ways to accept what is happening and improve seated postures, inversions, and arm balances. You the mind state. Excellent for depression, anxiety, get the full effect of the magic of The Rocket when addiction, and much more. The class will only be this sequence is practiced in its entirety. As developed taught by qualified instructors that have experience by Larry Schultz, Rocket Yoga is the original Power dealing with these things on and off the mat. Yoga, developing way before the fad became popular. FAQs Where is M3Yoga? We’re located in a converted studio in the Chase Park Warehouse in Athens, Georgia. You can get to the How do I sign up for classes? warehouse from either Oneta Street or Tracy Street. There are a few different ways you can sign up. Use our online schedule tool to reserve your spot in the If coming from Oneta, turn in at the Athens Cotton Press class(es) of your choice. Download the Mindbody sign, follow the parking lot to the back of the warehouse app, search for M3Yoga and book your classes and park where the pavement turns to gravel. M3Yoga straight from your phone. Show up 15 minutes will be to your left through the famous Athens Tree before the class starts. While we request that our Room. students reserve a spot online or in the app, we also know life is crazy and that can’t always happen. If Coming from Tracy, take the first right past the large you’d like to attend a class without reserving a spot, industrial-looking towers. You can park near the please show up at least 15 minutes early so you can staircase, and M3Yoga will be the right through the red get signed up in the system. brick Tree Room.

Why should I do yoga? What is parking like at your studio? Yoga is such a personal thing that it’s hard to give Parking is free and plentiful. We do share a large lot with you YOUR reason to do yoga. Some yogis come to many other growing businesses, so it can be crowded at yoga for the health aspect. Some for the spiritual time, but there’s plenty of parking all along the back of components. Some find that yoga aids in their the warehouse and even a large paved lot on the side. mental health. Just as every person is different, so too is their reason for doing yoga. That said, there Do you have power yoga? are numerous health benefits to doing yoga. These M3Yoga is the only studio in Athens to offer the original have been cited over and over in scientific studies. power yoga—Rocket Yoga. Founded by Larry Schultz and named by Bob Weir from The Grateful Dead, Rocket How do I start yoga? Yoga is meant to be fun, challenging, and playful, Sign up and show up! Our instructors will help you offering modifications and alternatives for new Ashtanga get comfortable in your first class, and always offer yogis. modification suggestions for poses that may be out of your reach right off the bat. Do you have ? Our studio is not heated, however if hot yoga is your I’m not flexible, can I do yoga? thing, try our Rocket classes. Traditionally the breath is Very few people come to yoga naturally flexible. used to build internal heat, and you will leave sweaty, Many of the people you see doing the advanced invigorated and feeling like you left a heated yoga class. poses have been practicing yoga for years. Just like anything, you get better the more often you do it; What do I need to bring to class? flexible poses are no different. If you’ve registered online or in the Mindbody app, all you you need to bring is yourself. We have mats (for Do I have to be in shape to do yoga? free!) and props for those who want to use them. For Obviously consult with your doctor before starting longer classes, you may want to bring a water bottle or anything, but at M3Yoga, we firmly believe that face towel. there is a type of yoga for EVERY body. That’s why we offer three different categories of classes and When should I arrive for class? within those categories a ton of variety. It’s also For new students, we recommend arriving 20 minutes why we offer the most classes in Athens, so that early to fill out waivers, meet the instructor and get everyone can find a time and class that works for settled in. After your first class, we suggest you arrive at them. least 10 minutes ahead of the start time. Our instructors lock the door five minutes after the start of class, so I have a chronic disease/illness, being early is better than showing up late and missing can I still do yoga? your class! Yes! M3Yoga’s founder Nick Combs actually battles his own degenerative disc disease. Our therapeutic What are yoga props? classes are designed for those who need to take Props are simply tools that can help aid your yoga it a little slower and want to focus on the amazing practice. Our studio offers a few different props for free, healing aspects of yoga. Whether an injured young including blankets, bolsters, cork blocks and straps. athlete or a 65-year-old dealing with chronic Your instructor will make recommendations for potential diseases, we believe there’s a yoga that can help props before class and can show you how to use them you and your body. so you can do all the poses without discomfort. New Member Tips

Welcome to the M3Yoga community! Consider staying after your first class for a few minutes to tell the instructor what you thought. We We are so glad you are here. We remember being a take pride in knowing each one of our students so we little intimidated the first time we visited a new yoga can recommend the best combination of class types studio, so here are few tips so you’ll feel more at (we have the largest variety in Athens) and ensure home here. we are doing our part to provide the best possible experience. Just because one class or instructor isn’t Arrive a few minutes early before every class. If for you, doesn’t mean yoga isn’t your thing!! you signed up online or using the Mindbosy app, you’ll use the iPad on the front desk to check yourself in. If Our class schedules shift slightly at the start of you didn’t, give your name to the front desk staff so each month, but any class cancellations or major he/she can check you in. changes will be announced ahead of time.

Take off your shoes and place them in the rack, We encourage you to bring friends or family to try then store your belongings in or on top of the lockers the studio! We have a “drop in” rate, which means no before class. membership or signing up is required. We are open 7 days a week with 36 classes to choose from. Each Be sure and tell the teacher if you have any health class can be modified to all skill levels. issues or injuries so they give suggestions on how to do the poses in a safe and healthy way for you. Occasionally we offer workshops, which are one time classes for which preregistration is required. Turn off cell phones or put them on silent to avoid Class passes not valid for workshops. These are disruptions. If you are expecting an emergency call typical in-depth classes that focus on a specific area. during your class, we recommend keeping your phone next to your mat on silent. When you are first learning the poses, it’s ok to glance around the room to see what everyone else Our studio provides everything you need to is doing, but look to the instructor for your primary practice, including mats, for free. If you’d like your instruction. Also, listen for his/her verbal cues that will own mat, we have some we highly recommend that guide you how to do the poses. If you’ve consented, we sell. Twenty percent of the proceeds from our mat our instructors also can help provide adjustments to sales go to M3Yoga scholarships for those who cannot get you into the pose properly. afford monthly memberships. Ask questions. Give feedback. We always want Do not enter or leave the classroom during to hear from our students. If you don’t understand meditation or savasana unless it’s an emergency. something, ask! If it’s about yoga culture or etiquette, more experienced students are almost always To honor those with sensitivities please refrain from happy to share their expertise. Our instructors also wearing perfume or cologne. are amazing resources, with thousands of hours of experience. We also always welcome feedback or Children 10 and older are welcome to join all our suggestions at M3Yoga. You can provide those in classes if they are able to stay focused and respectful person or email them to [email protected]. Your of the quiet environment. voice matters here, always.

We encourage you to bring your own water bottles THERE IS NO PERFECT IN YOGA. Try to enjoy the for sustainability, but if not we have cups next to the time you’ve set aside for yourself rather than focusing cooler. Feel free to grab some water or tea you wait on getting a pose exactly “right.” Our studio contains for class to start or after class ends. We also sell students of all skill levels and backgrounds, your M3Yoga water bottles if you’d like to rep the studio. practice is already perfect just the way it is. Registering for Class

In order to provide the best service possible, we have Cancel a class registration using a maximum class size for our classes. We believe each Mindbody on our website member deserves truly personalized attention, and we are committed to running our classes as safely and 1) Go to https://www.m3yoga.com/schedule/. Click effectively as possible. To accomplish these goals, we “My account” and sign in if necessary. ask our members to register for class using Mindbody 2) Click the “Schedule” tab. before attending if it all possible. 3) Locate the class you wish to cancel your registration for and hit “CANCEL” Below are some instructions on how to set up a 4) You will receive an email confirming your MindBody account, register for class, and cancel out of cancellation. a class if needed. Please see Nick or another instructor if you have any questions or need a more detailed Cancel a class registration using Mindbody tutorial. Mindbody app 1) Download the Mindbody app (Orange icon) from Register for class using Mindbody the iOS or Android app store or open it if it’s on our website already on your phone. 1) Go to https://www.m3yoga.com/schedule/ and 2) Sign in to your account. find the class you want to take. Click the green 3) Click “My Schedule” or “Schedule” “Sign up” button to the left of the class you’ve 4) Find the class you want to cancelt then hit selected. “CANCEL.” 2) Click “Next,” then scroll down and click “Create 5) You will receive an email confirming your Account” cancellation. 3) Enter your details and click “Create Account” at the bottom. 4) If you do not have a subscription or class pass, you will then have to determine what membership option, class pass or drop-in you’d like to purchase to take the class. You’ll then go through the purchasing procedure, and will then be registered for class. If you have an active membership or pass, you simply hit next and you’re all registered!

Register for class using the Mindbody app 1) Download the Mindbody app (Orange icon) from the iOS or Android app store. 2) Sign in to your account. 3) Click “Explore,” then “Fitness,” then “Yoga.” 4) Find the M3Yoga listing and click on it. 5) Click “Schedule,” then find the class you want to take and hit “BOOK.”

NOTE: To avoid searching for M3Yoga in the future, you can hit the heart shape on the M3Yoga listing the favorite the studio. Then you’ll only have to hit Favorites to find M3Yoga. M3Yoga Social 101

Stay connected to us!

Social media is one of the best ways for our community to stay connected and spread the love.

If you aren’t already, please consider following us on Facebook and Instagram. These are where we’ll post announcements, workshop info, contests and other M3 content. Facebook.com/m3yogaathens Instagram.com/m3yogaathens

159 Oneta Street, Unit 5 Suite 50, Athens, GA 30601

706-362-0308 m3yoga.com [email protected]